Wednesday, September 19, 2018

Wednesday, September 19, 2018

A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 3 Seconds Down / 2 Second Pause in Bottom / 3 Seconds Up *

- Then -
B) "TWENTY SOMETHING"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row

“ SWEAT “
AMRAP 20:
30 Goblet Squats
30 Box Jumps
30 V-Ups
30 Calorie Row

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Sunday, September 16, 2018

Sunday, September 16, 2018

“ SWEAT “
OTM X 20
Min 1) 15/12 Calorie Row
Min 2) 50 Double Unders
Min 3) 15 Med Ball Squat Cleans
Min 4) 200m Run

A) Squat Clean
OTM x 3 = 2 Hang Squat Cleans
- Rest 1 Minute -
OTM x 3 = 1 Hang Squat Clean + 1 TnG Squat Clean
- Rest 1 Minute -
OTM x 3 = 1 Squat Clean

B) “ The Ascent “
OTM x 16 ( 8 Rounds Each )
Even - 10 HR Push-Ups + 20 DU
Odd - Max Cal Row

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Wednesday, September 12, 2018

Wednesday, September 12, 2018

A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)

“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest

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Wednesday, September 5, 2018

Wednesday, September 5, 2018

A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
     - THEN -
B) Time Trial Row
- 2,000m Time Trial

" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*

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